W.O.D.: Tempo | Time Trial

Sunday, January 26, 2014 • Endurance



Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1600m @ 80% 1400m TT pace

Bike (SUN): 35M @ 85% 30M TT pace

Run (SUN): 13.1M @ 85% 13.1M goal pace

Row (SUN): 20k @ 85% 15k TT pace

Ruck (SUN): 15M @ 85% 15M goal pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT or LI): 1600m @ 80% 1400m TT pace

Bike (SUN): 35M @ 85% 30M TT pace

Run (OFF): OFF

Post sport and time to comments.


This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

Rope Climbs with CrossFit Incendia

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Comments (2)

Brad Williams
on Sunday, January 26, 2014 at 06:24 am
1/26/14 WOD
20K Row this AM. 1:28:39 HRS. I thought running 20K was hard. Followed with an easy 500m swim to stretch me out- 10:47 min. Getting better physically. Hope to be running by Mid-Feb.
on Sunday, January 26, 2014 at 11:02 am
Half Marathon
My slowest ever! This weather sucks! Should have taken me 1:35 at the Rx pace. Hard to keep good form with all the slipping and sliding. Is this counter productive?
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